Mid-Run Mishaps and How to Recover From Them - Part 2

Last week was all about common mid-run mishaps; what to do when you get a blister, roll your ankle or get a muscle cramp. This week we will deal with several other common and pesky mid-run mishaps. We will also cover how to overcome them.

Mishap: Side Stitch

Recover: While running, note which foot is striking the ground when you exhale and when you inhale, then reverse it. For example, if your left foot strikes the ground when you inhale, and your right foot strikes when you exhale, switch it up so that you exhale when your left foot strikes the ground and inhale when your right foot strikes the ground. You may find additional relief if you breathe like you are breathing through a straw while switching your stride and inhalation pattern. Finally, if nothing seems to work stop running, stretch your arms above your head, and bend at the waist to the opposite side of the stitch.

Mishap: Stumble and Fall

Recover: Get up, and then assess yourself. Are you bleeding? If so how badly? Road rash and other minor scrapes can be addressed later, but if you are losing a lot of blood you will need to get immediate attention. At first, running might seem difficult, especially if your heart rate is elevated from your fall, but if you keep going it will get easier.

Mishap: Stiffness After a Pit Stop

Recover: When you stop for water, keep your break brief – less than two minutes. Don’t stop moving; instead walk during your pit stop. Lastly, start back up slowly and steadily increase your pace until you achieve your race pace.

Implementing this strategies will help you overcome any mid-run mishap so you can continue racing or training with easy. I hope this tips help you!

Photo Credit: http://www.flickr.com/photos/mugland/2428416298/

July 8th, 2009 by Aspen Streetman | Posted in Races and Marathons, Tips, Training | (0)